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Fakeaways: chicken kebabs with tzatziki

Article written by Rob Hobson

Date published 20 June 2022

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In this nutritious version of takeaway kebabs, we replace fattier cuts of meat with lean skinless chicken thighs, and use low-fat tzatziki instead of a creamy dressing.

Nutrition: how does this recipe compare?

425 calories per serving

Fakeaway chicken kebab: 55g (68% RDA) vitamin C per serving

Takeaway chicken kebab: 20g (25% RDA) vitamin C per serving

Healthy chicken kebabs on a plate  

Serves 2

Ingredients
  • 3 tbsp olive oil
  • 1 lemon, juiced and zested
  • 1 tsp oregano
  • 2 cloves garlic, grated
  • 3 chicken thighs, cut into chunks
  • 2 large potatoes
  • Flaked sea salt
  • Paprika, to dust
  • 4 tbsp fat-free Greek yoghurt
  • ½ cucumber, de-seeded and cut into rough chunks
  • 1 bunch mint, roughly chopped
  • ½ tbsp red wine vinegar
  • ½ teaspoon English mustard
  • 1 red onion, sliced
  • 1 tomato, cut into wedges
  • ½ iceberg lettuce, sliced
  • 10 black olives, pitted and halved
Method
  1. For the chicken, whisk 1 tbsp olive oil with lemon zest, oregano, and half the garlic, and season well. Coat the chicken and leave to marinate in the fridge for 30 minutes.
  2. Preheat the oven to 200°C/180°C fan/gas 4. Cut the potatoes into long chips and place into a pot of boiling, salted water for 3 minutes. Drain and pat dry with a tea towel.
  3. Spread the chips on a large non-stick baking tray and toss with 1 tbsp olive oil and a good pinch of salt and pepper. Lie them flat in a single layer, trying not to let them touch. Roast for 45-50 minutes, turning every 10 minutes. Sprinkle with flaked sea salt and paprika to serve.
  4. While the chips are cooking, thread the chicken onto 2 metal skewers. Heat a large griddle pan over a medium-high heat and fry for 4 minutes on each side until slightly charred and cooked through.
  5. To make the tzatziki, mix together yoghurt, lemon juice, cucumber, the remaining half of the garlic, and mint (reserving a few chopped leaves), and season.
  6. In a small bowl mix together the red wine vinegar, 1 tbsp olive oil, and English mustard, then season. Place the red onion, tomato, lettuce and olives onto a serving board and drizzle with dressing, then sprinkle over the remaining mint leaves.
  7. Serve the oven chips, chicken, tzatziki and salad and dig in!

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About Rob Hobson

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

robhobson.co.uk